Half-kneeling PNF rotational lift

Objective

The half-kneeling PNF rotational lift is a three-dimensional, extension and rotation movement to strengthen torso rotation, the upper back, the chest, the shoulders and the arms. The lift is performed from a low to a high position over big amplitude.

The half-kneeling PNF rotational lift corrects core-imbalances and addresses the weaker links in the movement pattern.

Starting Position

Attach handles or the half ropes to an adjustable cable column or low pulley.

Grasp the half ropes and turn the shoulders. Kneel perpendicular to the pulley system, on the inside knee with the outside knee up.

Keep the back straight and the core tight.

Execution

Pull the hands to the chest while rotating the torso away from the pulley system.

While rotating the torso, extend the arms up in a continuous motion.

Return to the starting position and repeat for the prescribed number of repetitions.

Switch to the opposite side.

Coaching Keys

Keep the core tight and the torso erect throughout the entire movement.

Variations

  • Stability ball seated PNF rotational lift

    The stability ball seated PNF rotational lift is an intermediate level exercise that activates every muscle in the upper body. The rotation and the constant need to maintain your balance on the ball generate a strong contraction of the core and the obliques.

  • Standing PNF rotational lift

    The standing PNF rotational lift is an intermediate exercise that targets the muscles of the core, the upper back, the chest, the posterior shoulder region and the arms. The torso rotation generates a strong contraction of the obliques.